Women with vest lines look sexy and beautiful. So, what is lower abdominal training like? Let's take a look at the lower abdomen training method!
Lower abdominal training
1, lower abdomen training
Practice: the body lies flat, palms down, and placed on both sides. Then curl up, the thigh bends perpendicular to the ground, and the calf bends horizontally to the ground. Then slowly tighten the abdominal muscles, lift the hips 2-5cm, and keep this posture. (upper body and arms relax), then slowly lower your hips and repeat this action.
2. Upper abdominal training
Practice: Lie on your back, bend your knees and put your calves horizontally on the back of the chair. The thighs should be vertical and the hips should be close. Bend slowly, make a 30-degree angle with the ground, and keep your posture. Lie down slowly. Straighten your legs for better results.
Lower abdominal tightening training method
Action 1: 10- 15 supine leg;
Action 2: Sit with your knees folded15-20;
Action 3: supine 15-20 hands and feet opposite;
Action 4: Sit alternately with elbows touching knees 15-20.
The above four super abdominal muscle training movements can perfectly exercise the whole abdomen, especially the lower abdomen. When women do these four movements, they do 10-20 for each movement. After a short rest, they do the next movement 10-20, doing 4-6 cycles, 3-4 times a week.
What is the principle of abdominal muscle training?
Rectus abdominis is a long muscle group composed of a series of short muscle fibers in the vertical direction. The function of the upper abdominal muscles is to pull the chest towards the legs and buttocks, while the lower abdominal muscles connect the upper abdominal muscles with the pelvis, making the pelvis upturned.
This is the external oblique muscle and the internal oblique muscle, which are distributed on both sides of the rectus abdominis. In addition, the stability of the trunk during exercise also depends on these two groups of muscles. In the process of reverse belly roll, the left and right abdominal oblique muscles contract at the same time to maintain the stability and balance of the body.
Internal oblique muscle is a deep muscle group hidden under external oblique muscle. Its function is similar to that of the external oblique muscle, which can keep the trunk stable and lift the legs upward. In abdominal training, it can play a role and make abdominal training achieve better results.
Therefore, in order to look better and slimmer, belly training is actually a kind of fitness, which not only achieves the function of exercise, but also exercises the body. Let's act quickly!